BodyRock.TV

I did this workout this morning and I was soaked in sweat! Great workout!

1. High Knees (Interval – 4 mins 20 sec on /10 sec off) 8 rounds
50/51/48/44/46/44/44/47

2. Leg Lift, Star crunch & Butt Lift for 30 reps

3. Low Jack (Interval – 4 mins 20 sec on /10 sec off) 8 rounds
18/21/20/20/22/22/22/22

4. Side Plank Lift – 25 reps each side

5. Scissors (Interval – 4 mins 20 sec on /10 sec off) 8 rounds
42/49/41/50/50/48/48/53

6. One Leg Bridge, Leg Lift & Toe Touch for 25 reps each side

Hi,

Here are my numbers. I’m freaked out after watching Anna, that’s very cool that ya’ll did that. Sad.

Was pouring sweat when done. Did one leg bridge sets very slowly. My form on scissors got progressively worse until it was horrid but I finished.

1. 60 58 56 57 54 55 60 57
3. 22 19 15 16 12 13 18 12
5. 42 38 39 34 35 36 33 36

Peace,
flane

I’ll try this workout tomorrow! :) Starting the new month off right…I’ll let you know how it goes!

Hey, enjoyed the workout burn 195kcal. Thanks a lot. J

Briliant work-out. Love it guys. Hope you will find nice place to live..
H.K:63,70,64,66,63,70,50,66
L.J:23,26,29,27,27,27,32,27
Sizors: 40,38,42,46,45,48,45,50

[...] I ended up doing bodyrock’s bang bang workout! It was [...]

such a hard workout
took me 45mins to complete!lol
but my arms have improved so much its amazing
i have biceps?!

Will these real time workouts always be free? please tell me they will be!!!

Killer workout. I usually mix and match your workouts, but this one I’m using as is, and it’s very pleasantly brutal. Doubt I look as good as Zuzana while I’m doing it lol Good luck with the house hunting guys :)

Hello, Zuzana and your hub. I enjoy this workout so much, all of your workouts. feel so good after this workout, how can I say, thank you, your workout help me starting my day, help me dealing with stressful job, and tough, hard people. I spent hundreds to buy DVD for my home workout, now it is all free from your website. you both are such special people in this world. you will be getting back from God, and people around the world for all of your generous and kindness.

with love

HI!!! It was great to do the workout at the same time with you…. I have been doing your workout´s for two weeks with my sister but she went on vacation today so it was really inspiring to have you beside me and counting…. jaja pusing hard.. thank you….
The energy I get after working out is deliciouos.. some day´s that I´m a little lazy and I start warming up with you and then my workout, my morning changes completely, good luck finding your new home…

Try Val Slides for no impact side lunges, or mountain climbers, sliding pikes, reptiles… there are so many different workouts you can do with a set of Val Slides and elliminate all the impact on your joints

Hi Zuzana & Freddy!
I would like to thank U for “every day inspiration and motivation” ;-)) Its great. Please do what U are doing and dont STOP!

Yours “friends” from Łódź

Hi zuz & freddy :) i love the new real time workouts but one tiny thing i don’t like is the colored rim on each video. just wanted to let you know :) keep up the good work

I had to take a break and walk outside for a little bit in the middle of the workout because I’m so out of shape. I would appreciate it greatly if you kept doing the real time workouts. It pushes me as well as your hubby does. So after my little death after the workout, I feel refreshed and want to eat something healthy. Hope I have something that fits that description.

Seriously, keep it up! And thank you sooo much for doing this for us!

Great job and very inspirational Zuzana! Quick question for Frederick, the videos are nicely done too, I’m curious on what you’re using to capture the audio, what lighting, and what you edit on? (I’m an educator and could see something like what you two are doing as a great student created project too!) Keep up that great work!

Hi Zuzana,

I pushed really hard on this one! I dedicate my scissor reps to you for trying to get 50 reps. What helped me was pumping my arms really hard.

High Knees: 65/65/64/63/65/66/65/66
LegLift,StarCrunch,ButtLift: 3:35
Low Jacks: 24/23/23/22/22/22/22/22
Side Plank Lift: 2:51
Scissors: 51/54/53/53/52/51/50/49
One-leg Bridge,Lift,ToeTouch: 4:51

Thanks!

Hey Zuzana and Freddy

I work as a PT in the northern part of Sweden and I just finished this work out for the first time and it is already my favorite. I am super inspired by your site and will continue to follow you and your fresh work outs.

Best wishes
Sofia
Sweden

This is a tough workout! I had to push hard as I was dragging this morning. I warmed up with a 6 mile hill run.
hi knees: 66-63-62-63-66-65-67-68
30 leg lifts
lo jax: 25-23-22-22-22-24-25-26
25@ side planks
scissors: 40-46-44-46-46-50-50-51
one leg bridge etc: 25@
I cooled down with about an hour of paddlesurfing.

speaking of workouts in small spaces, you should check out The Valslide. This portable little tool gives a full body workout, anywhere. I love my Valslide and anyone who tries it totally loves it too – I’m obsessed! i really recommend checking it out, I think you’d love it. Keep the good stuff coming!!! thanks!

Hi guys,
great exercise equipment for home workouts?
TRX! I purchased it about 1 year ago after seen it in an ad on your site, and I think that it’s really great. I hope you’ll check it out.
:)

Hi Zuzana & Freddie,

This was a great workout! I found the last excercise a little tough to complete. I am not sure if I had run out of energy or what. I did pretty well on the other excercises, though! Please see my results below:

High Knees – 69-67-64-60-62-49-58-61 (I was proud of myself cuz i kept up with you!!)

Leg Lift, Star Crunch and Butt Lift- 30 rep

Low Jack – 24-24-22-21-20-20-20-21 (I was able to keep up with you on this one, too!!)

Side Plank Lift – 25 rep each side

Scissors – 42-41-42-47-47-44-46-47 (I kept up with you on this one as well. Freddie was pushing us!)

One Leg Bridge, Leg Lift, Toe Touch – 15 reps on each side (This was a tough one for me. I think I was just tired by the time I got to this excercise. I hope I dont sound i like I gave up)

Good luck house hunting and look forward to seeing you again!!!

Susana ;-)

Zuzana Thank you So so much. Me and my sister love doing workouts with you, I absolutely love that you can personally guide us through the whole Workout… I have never been involved in workouts at all let alone with a personal trainer, so even if I buy the timer I feel worried I may not be able to know how to use it correctly and mess up and get discouraged.. I am so thankful that you take the time to guide us through it all. Goo luck finding a HOME. =)

Ok so I just tried this workout but I’m SOOO out of shape I could only get through about half of it! I did the first 4 exercises and it took me about 15 mins to do it! I’m DRIPPING with sweat though so I know I worked hard! :) Thanks for posting this workout!

Loved this workout, I prefer longer workouts because I can only squeeze in 3 workouts a week rather than the ideal 4 to 5. Plus I like trying to beet Zuzana’s score while we’re working out at the same time (virtually).

I cant wait for the new site!!!!

Zuz and Fred. What is going on? I don’t understand why there are only two workouts a week posted now. This maybe works for you, since you are already in great shape, but for those of us who are not in shape yet, it does not work. What has changed about the site that you’ve dramatically lowered the workouts? Please help!

Thanks, Zuzana and Freddy :)
It was a nice and energizing workout, just as you said.
I can’t believe you guys have the energy to keep doing the videos while still trying to find a place to live.
That makes your sharing even more special these days!
Good vibes for you to find your new home soon!
Rc

This is my second real time workout with you and I’m loving it. You’re doing a great job. I started your workouts in September and have seen great results. I love being able to take you with me where ever I go, even on vacation. You’ve simplified working out for me and now I look forward to it. Keep up the great work! Thank you.

Zuzana & Freddy… TRX is a good in home piece of equipment to have, can be used with sandbags as well. Kettlebells as well.

i love your site and what your doing to encourage everyone your an isparation to me and for sure everyone please put what your promised on what to eat and more excersises on love handles and stomache workouts thanks and wish you and freddy luck

Great workout. I kept up with you on the high intensity training most of the time. However, on the floor exercises I struggled a bit more which shows that my strength isn’t just there yet.

I decied to do fewer reps on the floor exercises but rather do them in good form than to try and keep up.

Thanks! I love doing this with you!

I loooved this workout! My whole body aches & I think I just died :)

Hi Zuzana & Freddy,
I just did the workout and loved it! Thank you for doing the full length workouts. I really enjoy having them to watch while I do your workouts! Keep up the great work!

~M

Hi Zuzana! I’m from Poland. Recently I’ve gain weight and I decided to lose some weight. I found website is great. I really thank you for this wonderful training. I felt great. It was hard but it was worth the sweat :) I traing with you only a week but every day and feel a lot better than last week. Thanks again and good luck in finding a new apartment! Kisses Anita

I love this work out! I worked out yesterday for the first time in a year and my muscles feel so tight. It feels sooo good. I love your work outs!
I will be back on the website every day. I hope I will be as healthy as you soon. Love the diet tips too. You have inspired me.
Time to get fit!
Chloe X

Should have called this workout “Scissoring with Zuzana” LOL.

HKs: 58, 50, 49, 50, 41, 45, 44, 46
Part 2: 2:44
Low Jacks: 23, 22, 22, 21, 23, 21, 23
Part 4: 2:48
Scissors: 42, 42, 42, 41, 43, 43, 43
Part 6: 2: 29

Looking back at my scores, I just realized that my timer screwed up. :( Only had 7 rounds of Low Jacks and Scissors.

This looks like an excellent workout. I’m going to try it tonight … My only observation: no upper body routines. Perhaps one could mix in a push-up variation instead of one of the ab/floor workouts?

This was a really enjoyable workout, my first of the ‘live’ sessions! The great thing was that even though I decided I was going to go at my own pace, hearing Freddie push you to do 50 scissor jumps and hearing your footfall made me go faster! So it’s nice that there’s someone to help push you in the same w

Hi!
My name is Johanna and I am from sweden. I just started working out after about 4 years rest.
I found your video by misstake on youtube and I been watching alot of your videos on your web site.
I must say you look REALLY good!!

Today was the first day I had the curage to try one of your work outs, and I did the Bang Bang work out.

This is my reps, the best number on each one.

* High knees:51
* Leg Lift, Star Crunch and Butt Lift: Biginners style 30
* Low Jack: 27
* Side Plank Lift: Biginners style, 25 on each side.
* Scissors: 49
* One Leg Bridge, Leg Lift, Toe Touch: 25 on each leg.

I liked the work out!
I think the new system is very good. Were you have one video to instruct and one video to do the work out!

Thank you for your insperation!!
King regards Johanna

After 6 months of following you guys, I want to say THANK YOU SO MUCH!

I’ve become so much stronger and more toned and just feel so much better now, it’s incredible. I first was scared by most exercises, that i only did the ones that I believed I was able to. But in the last 3 Months I started to be more consistent and felt strong enough to make whole workout-routines. Instead o 5 times jogging a week i only go 3 times and do 2-3 workouts a week. I never felt so strong and also I am much faster in running now :-)

This workout I like alot. The High Knees i’m a big looser next to zuzana: mostly around 55

Low jacks: yeees mostly 24 or 25 :-)

scissors: zuzana you gotta take some warm clothes on: i made 45-49 and 50 in the last round :-)

Well, but you sure looked more elegant with the strengt excercises.

Greetings from switzerland

Hi Zuzana and freddy,

Really intensive worout! By end of it I was sweating like crazy and completely exausted. Your workout tutorial videos are very helpful.
I hope you guys find a place to live soon!

Thanks!

Once again, I’m completely gassed at the end of one of your workouts. I actually thought a couple of them would be easy; I should have known better, lol.

Thanks again for all of the hard work that you and Freddie put in for all of us.

Wow it is incredible how we push much harder when we do it together! thanks!! kisses from Argentina…

I Loved this workout!!! Thanks Zuzana xo

This workout is amazing I have yet to try it but it is exactly the kind of workout that I love to do. Thank you so much for everything that you do, you are a great motivator.

Are Cali and Charlie coming with you? I love seeing Cali taking naps on your couch while you workout. It is funny. I love working out, traveling and animals. Love your site. Thanks!

The mixture of timed and count based exercises worked well for me. I liked rhythm of the workout. The star crunch was a killer. I could not keep up with Zuzana!

HK: 67,65,63,62,64,66,64,66
LL,SC,BL: 30
LJ: 24,22,18,19,20,20,20,21
SB: 25×2
Sc: 42,41,41,48,47,47,46,48
Arch: 25×2

Hi Zuzana!

I completely ADORE that beautiful and sexy outfit, because I’m the biggest fan of the colour purple in the whole, wide world :D You always look so insanely pretty and sexy, I must say!
Is it a brand new collection from Nike?
I am from Denmark, so maybe it won’t eve shop up in our sport stores. I’ll do home shopping instead ;)

Thanks in advance for your respond!

Ha ha, it should have said: “It won’t even SHOW UP in our stores.” Sorry, its really early morning after very little sleep :D

Hello you BodyRockers. I’ve started the workouts after watching for over 1 month. The Bang Bang Workout is on my favourite list and I come closer to my wish to have a six pack one day. I see it happening :o). Thank you for all the energy you guys put into this website. I like the real time workouts a lot. I don’t have many ideas to give you for now. Maybe one: BodyRock.tv should exist in different languages. I imagine it to be difficult for some people who don’t speak english. ;o) See you next time. Dianne ++

enjoyed bang wk out first time who need gym n trainer with u around im also 55 looking to tone tighten loose around 8lbs

Great workout. Although my neck is bothering me today, the day after. Not sure which exercise I was doing incorrectly though.

Are you going to post a cooldown/stretch video? I use the warm-up video everyday and just sort of wing it with the cooldown. Would be great if you posted one.

Thanks! Loving the workouts!

Hi Zuzana, I started doing your workouts 2 weeks ago… I weight only 104 lbs. and was wondering… do I still need to follow a diet?? I dont want to be more skinny then I am now I just want to form my arms my thighs… you know what I mean?? Hope you answer soon. See you later :)

OMG I cannot breath,

Thanks Zuzana, I don’t have a timer so it like I use yours and count my reps.

Hi guys!
I totally loved loved loved this workout!!! I did it with my friend I met at the gym. And… we did it AT the gym instead of going into class! I knew I would get a better workout.;) It was her first time doing Body rock. She loved to hate you Zuzana! Big compliment! I’m pretty sure she’s hooked! I thought I was gonna puck with the last interval of scissors! Dripped sweat as usual and my legs and abs are toast. Here’s my scores:
High Knees: 67,65,60,71,68,68,69,69
Low Jacks: 34,33,33,32,33,33,33,34
Scissors: 33,50,52,54,55,54,52,59

Body Rock on!!!

Hi guys
I realy love this workout,next day I felt sore in my feet. I do it second time today.
Thank’s for amazing work…
My score.
High Knees/79/79/76/73/73/74/73/73
Low jack/23/21/20/17/19/17/20/19
Scissors/55/57/53/48/51/50/52/54

So I read in an article that in order to loose weight that our workouts should consist of 40% cardio, and 60% strength. So do you guys agree with that? It seems to me that your workouts do consist both cario, and strength.

I just wanted to let you guys know that this workout REALLY worked my whole abdominal wall! It’s Wednesday and I did the workout on Monday. My abs STILL hurt. But I”m off to do this workout again, see if I”ve gotten any better.

Thank u sooo much for this workout. Honestly I have been watching ur workout vids for like the past year and I was telling myself one day I’ll build the courage to try one.I have been working out on and off for the past year and ur variety of exercises is really helping me bc I am not going to get bored as they are all different. Thank u sooo much. God bless.

I took a few days off and I really wish I wouldn’t have, :( I loved the work out but I feel like I am back at square one, well I will know better next time. Anyway here are my numbers,
59,67,64,58,56,50,50,56
20
21,21,20,18,23,21,21,22
25,25
42,42,40,45,47,46,45,48
25,25
Cheers
Renee

Absolutely loooove this workout!!

Ahoj Zuzko,
právě jsem dokončila tento workout a jsem úplně dead :-) Bezvadný!!! Ten nápad s “full-time workout” je skvělý, protože fakt nepolevím, když Ty valíš, tak já taky.

Jinak vítejte v České republice! Ať se Vám daří :-)

I have been reading a lot about the interval training, so I really liked this work out that alternated between interval training and a stationary exercise. It was hard, but worked well for me!

Hi Zuzana & Freddy,

Thanks for putting together this awesome workout and website. I did the ‘big bang workout’ tonight and ‘enjoy the burn’ the other night (which was intense!) and they were both really great. I can feel myself getting fitter again already :)

Good luck finding a new place and keep putting these great workouts up for us!

Thanks for the inspiration,

Dan

[...] I did this workout and damn near passed out. All I can say is I’m glad my neighbours downstairs are out at work all day because they would have been certain of a baby elephant living above them with all the jumping about I was doing. [...]

Hi, This looks fun! I’m going to try this one today! Thx.
J.

this is a favorite workout!!!! kicked my butt

I did the bang bang workout today. I survived. However, I feel a 50 cent piece size circle of pain on my shoulder right on my clavicle and I was unable to do the side plank push ups on one side. What should I do instead?

I just tried this workout this morning. It was really good!! It was hard for me to do the 30 reps of Leg Lift, Star Crunch and Butt Lift and One Leg Bridge, Leg Lift, Toe Touch. Aside from that I loved it!! I really did feel an increase in energy a short while afterwards. Thank you!

… wow … that´s an very intens workout! after every interval part I thought I have to stop! But I did the whole workout!
I felt sooo good after that!!! Thank you!

I love this work out. I am a begginer and I’ll be posting my results.
I want a small butt U.U

This workout is awesome! I have to admit, when I first saw it I thought, “I CANT DO THIS”. But today I said nope, let me try it and wow. I did it! A few times our numbers were the same and I was shocked! But so happy. The last part was the best..the combination of bridge and toe touch is great. Thanks AGAIN! Hope you guys find a place SOON.

Hey Zuzana and Freddy!
This is my first time leaving a comment which is surprising considering I workout with you daily! :) I want to thank you in advance for taking a few minutes to read my post. It truly means a lot to me.
I am an NASM certified personal trainer and boot camp instructor here in Austin, Texas and I absolutely LOVE your workouts! I have used so many of them (different variations too) with many clients and in many of my classes and they love them too!
OK, down to bu

Hey Zuzana and Freddy!
This is my first time leaving a comment which is surprising considering I workout with you daily! :) I want to thank you in advance for taking a few minutes to read my post. It truly means a lot to me.
I am an NASM certified personal trainer and boot camp instructor here in Austin, Texas and I absolutely LOVE your workouts! I have used so many of them (different variations too) with many clients and in many of my classes and they love them too!
OK, down to business though…You mentioned in this workout article about finding home exercise equipment that works in small spaces…so here’s one I think you would LOVE. It’s called “The Grid”, by Trigger Point Performance Technologies. As someone who prides themselves on keeping up with the latest fitness research etc, I’m sure you are more than familiar with myofascial release; that is what Trigger Point Therapy is… self-myofascial release. Most people are familiar with the good old fashioned foam roller, but Trigger Point has come out with what we call the Revolutionary Foam Roller (i.e. The Grid). Yes, I do work for this company BUT I’m by no means trying to sell you on something at all. I’m just simply in love with the Grid and what it’s done for my own personal workouts. I’ve even incorporated it in MANY of the workouts from this site. And I feel like it’s a part of our jobs, as fitness professionals, to share with others the methods and/or modalities we learn to better one’s health. So I’m “paying it forward” so-to-say. :)
The coolest thing about the Grid is not only are you getting a “massage” and regenerating dysfunctional muscle tissue, but it helps create amazing core strengthening benefits. For example, simply by putting the forearms on the Grid (instead of the ground) for a plank hold. Talk about recruiting some deep core muscles! Again, sorry if I’m sounding “sales-y”, certainly do not mean to! But having worked for this company for almost a year now, I can’t believe I haven’t thought to email you guys about trying this piece of equipment in your workouts. I was hired on with TPPT to program design SMRT-Core workouts using the Grid and my style is rather similar to yours actually (boot camp-like) and I have looked to many of your exercises for inspiration when designing some of my exercises/workouts.

All that being said, I would really love it if you would just check out the website and let me know your thoughts. http://www.tptherapy.com

Here’s a youtube video of one of my boot camps using the Grid: http://www.youtube.com/watch?v=WYbrqp468x0

Again, thank you so much for taking a few minutes out of your day to read my post. I strive daily to share with as many people as I can, the knowledge I’ve been blessed with when it comes to the fitness and health industry; and I’m not just talking about the Grid; I mean holistically, which I know you can understand and appreciate.
I think what you guys are doing is absolutely amazing! Which is why I felt compelled to contact you. Hope y’all have a beautiful and blessed day!

“Take pride in how far you have come and have faith in how far you can go!”

Claire Donahoe
Certified Fitness Professional, NASM/CPR/AED cert.
Fitness 4 Mind and Body, Boot Camp Instructor
SMRT-Core Boot Camp Instructor
TriggerPoint Therapy Technologies, TPT Provider
(512) 906-9412

Since you have started posting your entire workouts, doing the exercises have been much more enjoyable and I push a lot harder than I thought I ever could. Thanks for another awesome workout my scores:
High Knees: 59,80,70,55,66,66,66,73
Low Jack: 24,21,22,21,20,20,20,20
Scissors: 40,40,42,44,42,44,47,50

LOVE THIS WORK OUT!!! fast pace but do-able :)

Keep them coming!!! you inspire me!!!

love ya,

Ms. Stephanie

for me there should not to be any with “high intensity” phrase for a beginner, great work out but I couldn’t do it till the end, I felt sick, my heart was ponding and it felt like I’m loosing consciousness. For now one I am going to divide all exercises and reps by 2. Too exhausting and overwhelming for a beginner, great for trained people (((

This is the first time I’m going to be trying your workouts (thank God there’s a tutorial!) and I really am looking forward to doing it. I’ll comment once I have.

I was wondering if it would be better to do the abs in more rounds and less reps, beacause i was doing it and i couldn’t reach 30 from the first one for example so i did 3 rounds of 15 reps
Thanks for your videos
keep it up!

Hi there, i just found bodyrock tv and it has motivated me so much. it’s great to see a woman who actually earns her body rather than being airbrushed or starving theirselves!! im 5’10 and 168lbs but really wanna lose fat and tone up. Been inactive for a while due to a back injury sustained while treking Kilimanjaro. Just tried the above workout but adapted it slightly. Did the 4mins for high knees, jacks and scissors but instead of 25 reps i did 15. Sweating lots!! really enjoy the website, keep it up!! Jane

Hi Zuzana & Freddy!

I’m not usually one to leave comments, but i just had to today! I’ve been a fan of you two since discovering bodyrock last november. I really appreciate the obvious care and effort you guys put into your site, its content, and your workouts. I’m sure it’s a load of work and we all simply get to benefit from your efforts. Anyway, i know this real-time workout was posted a few days ago but i just did it this morning and i just wanted to tell you how incredible i think this is. It’s EXACTLY what i needed to continue pushing through past the point of comfort or do-able and to the next level where im actually making myself work harder than i have before and working toward that next level of fitness. So anyway, i wont take anymore of your time- thanks you guys for all the good you do for people youve never even met- ya’ll are pretty awesome!
-hannah

I travel and teach rehab with professional athletes internationally. I wanted to say your work has breathed new life into a very flat, worn out idea of live/video workouts. You and Freddie are a gift to those all over the world that cannot afford personal training or a gym membership or who are just plain private and want their workout to be at home. You many not know how important explosive, interval training is to the endocrine system and the brain and central nervous system but I HIGHLY ask that you take a look at a book by a Dr. named John Ratley called Spark. It gives tangible evidence that you method activates chemicals in the brain that ARE critical to the release of natural hormones in healing the body, mind and in turn the emotions. You are not simply getting the world ‘fit’, you are HEALING them!!!

Now, as a former Art Director for News Corp. for 15 yrs. I would like to say, I love the idea of working out with you…your energy connects with each person and you lift them to keep up with you. I think you tutorials are a perfect place to teach and talk about form and safety, perfect. I feel that this is where the talking should be, not so much in the live/demo video. You captured a large male audience by the “less talk and more action” mentality when you hit your timer and just slam it. Men don’t talk it up when working out. My suggestion is to stay focused and strong in your live demo and be very hard core about it. That’s what we love about it (I’m a female & w/ a very feminine appeal like you). You didn’t smile or make a joke, you kept your heart rate up and you have blown away any other in home video by that brilliant raw drive to finish the work out. Oh, and the other thing you did in the old workouts is that you NEVER COUNTED your reps. You did it in your head, well SO DID WE!! If you count out loud then I lose count of my reps and I think I did as many as you! Again, a niche, key component to your old workouts were that you were on the rooftop and we could hear the bells chiming and the wind and birds and you sneakers and your breath and it pulled us to the island with you. Then, maybe at the very end you finally caught your breath and said,”I smell bread baking, mmmm, it smells good.” and that was all you said; and for a moment I could imagine smelling it too. You had us focused and next to you in a place of power. Less talk, all work and a touch of reality that made me want to book a flight to Prague!!

I have all my patients/athletes tuning in now and when people ask me what sports I do I say, tennis, road cycling and my Czech sister on bodyrock.tv.

If you keep this a ‘pure’ site and not get too market driven and commercial you will also prevent people from getting turned off. You do it for the love of doing it and it shows, we love you for that!!!

Warmest blessing to you both and the “kids” (the puppies) of course!

Diane
CT/NJ/NY

Great workout!! Zuzana your hair is awesome dark!!

My computer won’t let me see the cool-downs, is it possible that you could redo a cool-down segment for us with silly computers? and AMAZING workouts! I was plateauing for months before i came across your site on accident – but i am SURE glad that i did! THANK YOU and keep up the great work

Just steamed up my windows with this one :)

Wow, I never thought side plank lifts would be so hard since I was used to holding a side plank, but they are muchhhhh different. It took me a long time to finish all 25. Great workout!!! I’m dripping sweat.

Hey, Zuzanna! You once asked us about our inspirations and what motivates us to stay fit. My answer is – YOU are. You made me realize that it doesn’t take tons of grueling cardio and hours of weightlifting to have an amazing body like yours. I also incorporate these exercises throughout the day – because I spend a lot of time at the computer. So once every 30 mins I get up and do several sets of burpees or pushups or high knees. It improves my energy and helps me to think clearer. And the benefits are amazing – I started seeing results within weeks. You were right about the diet – it’s absolutely detrimental for progress.

Oops, I meant to say ‘the proper diet is crucial’.

so my younger sister send me an email with your work out video from yuotube. i want to tell you that you are amazing! you have a killer body, beautiful girl and you make me wanna get up and do everything you are doing. i used to do a lot of the things you are doing here on your videos but after a while i got very lazy so you are the best person (i think) that is making me get up and work out again. so thank you! you look AMAZING. keep up the good work!

I like it when you post a picture of what the face of the gymboss looks like when set up for each routine. I am just learning how to use it and this helps me. Thanks for the great work outs!

64,60,53,44,45,50,52,55
24,24,23,22,22,22,22,23
45,42,40,40,41,42,42,41

938 total

I invested in an indoboard a few months ago. Great for core strengthening and balance training. Take a look at http://www.indoboard.com/

Cheers
Tristan

Hi Zuzana & Freddy! Thank you so much for this blog! I started make your workouts only 5 days ago but I can already feel that I’m becoming stronger and getting better fit.
Today I tried too hard maybe so my nose is bleeding now :)) But I’m still in a grate mood :)
Thank you very much! Waiting for your next videos ;)

Hi Zuzana,
We live in ON, Canada and I feel bad about loosing your to Czech Republic. But anyway I wish you the best luck in finding a nice place for yourself there in beautiful Prague!

I have been exercising using your system for a few months now and it works great, thank you!
I have lost a lot of weight and I look way better now.
There is a side effect though: my husband took to chasing me around the house to make love whenever and wherever he catches me… you know. I need your advise how to deal with it! Thanks!
I don’t mind if you post this comment, as I am sure many of your followers encounter the same problem.

This was amazing training …
& i wanna ask you a question:
what is your opinion about whey protein production if it harmful for our health or not?
& if it good for our health what is the normal or standard dose for the day?
my age : 23
my length: 173 cm
my weight : 73 kg

Midoo

Hi Zuzana & Freddy!
A friend I’m stationed with in Turkey told me about this site recently…so this has been my 1st time trying your workout sessions.
I must say, this was a great little workout :)

I hope to incorporate these little workouts into my weight training schedule every couple days.

Cheers!

I did this workout with you today and it was great! I love your realtime workouts and ever since I started working out with you I see a huge difference in looks and energy. Thanks again!

Hi Zuzana!

LOVE this workout!! It’s so motivating doing it in real time with you – It made me push so much harder! :)

Thanks for being awesome!

Great workout..this was my day 1 workout with you, but I will be doing the various workouts on a daily basis, to get to my optimal best. You look great, but it takes hard work to get there, so I have to put the work in….I look forward to it. Take care

i love it, because you train with me!!! you tired with me!!! that’s great…i love the fact taht you train in real time…that’s the best

from Chile, very very thanks

Dear Zuzana and Fredy,
we have the right place in Prague what you’re looking for:
-Prague 6
-flat in family house
-you can chose 2+1, 3+1, 4+1
-room for exersies 40m2
-wood floor
-view from window to the green place
-house is in the midle of the garden
-we can speak for more details

Note:
-your workouts are super, we practice
-we have company in the similar field in Prague: http://www.wellnessia.cz
-same we can do in Romania (where I’m running a business at this time)

Jindra & team

Hey Zuzana, long-time watcher… first time poster. I love the workouts and they have really changed the way I look at working out. They’ve also become the first routine I’ve gotten serious results from and have been able to stick with.

I wanted to suggest something to add, that might enrich the workouts. Maybe when you’re explaining the workout, you can elaborate on which muscles you will be working or which should/should not really be feeling taxed. For instance, “If you feel yourself using putting a lot of strain on xx muscle, then you’re not doing it right… ” etc. I know that would help me a lot :)

Thanks again!

Hi Zuzana,

I like your workouts and food tips and diets. Your page is great!
The news that you relocated to Prague are great too! Cuz I live in Prague also. Wish you a happy and easy settle down here.
Am bit excited if you will be giving tips where to find food or what favorite fitness store you found here etc. Lets see :)

Keep it up like this guys! :)

and thank you,

Klara

Hi Zuzana & Freddy,
I have just recently subscribed to your channel and I’m excited about starting the workout today. I’m 32 yrs old, 5’5 and overweight. My current weight is 202lbs, but that’s not going to stop me. You are an inspiration to me and I will lose the weight. I’m not looking to me pencil thin but I want to feel better about myself. I know that it will be a hard road ahead but I’m commited. I want to thank you in advance for your workouts, I look forward to meeting with you and working out everyday. I started the eating habits of earning my carbs about two weeks ago and it’s going pretty well. It’s a change my body wasn’t ready for, but I’m the captain of this ship and I’m going to eat better and feel better. Best of luck finding a place to call home. Thanks again
~Zakia K.

Dear Zuzana,
I’m still exercising with your workout for absolute beginners. It’s working! It’s amazing, because I can see the small effects of my phisical activity. Well, I should in some weeks change a workout, and I’m thinking about this. Thank you for some modifications for beginners. You’re the best person, who is showing people, how can they working on their silhouette.
Thank you!! :)

I’m confused about something… you state in your instructions two intervals of 10 sec and 20 seconds, but I can’t seem to figure out where this comes into play? You did one interval, 8 rounds, with a 10 second break. Where does the 20 second interval start? Did you mean each round should be 20 seconds? (that appeared to be how long each round was).
OR… do you mean that the entire workout should be done twice (two intervals), but this time take a 20 second break between rounds?

Thanks for your help! Love the site!
Mike C

Hi Zuzana. Your workouts keep me sane! Thank you!

Oh man just did this workout and holy cow it completely wiped me out! Ive been working out with you now for 2 months and i enjoy very much these workouts and you helping to get me in shape and healthy but i have to say this was probably the most intense one yet for me. And theres been some pretty hard core workouts! I never made it to the last exercise in this one… i think all that jumpin around made me a little sick to my stomach lol! But even tho i feel like crap right atm i know this is gonna benefit me so i keep pushin lol I think i did pretty good for a semi-beginner :)

My reps
High knee- 62,61,59,55,54,48,55,52
3 Ab Attack(thats what it should be called LOL)- 14 :(
Low jacks- 23,23,21,20,17,15,0,21
Plank lifts- 19 each side
Scissors- 42,40,40,0,47,44,38,40

lol as you can see sometimes i have to skip a round.. these are the times i feel i may have a heart attack if i dont stop for a min haha! Thanks for ALL you do guys!!!

OMG this training was intense ! It killed me :D

I succeeded in doing 55 reps of scissors in y last interval !! I am a girl of average physical condition so I am pretty sure you can easily beat that! Push more ;)

It took me longer than you to do the 30 reps. The side plank lift was really hard for me, on my second arm I had to take 2 breaks !
The last exercise was really interesting ! I’ve never seen that before but it was a lot of fun!

It was a nice workout thanks Zuzanna! Now it’s shower time (and dinner time)!!

i love love this work out!! it kicked my butt but it was intense! Thanks for being such an inspiration suzana! I hope freddy’s foot is a lot better now!
love you guys!

This was one of my favorites! I loved how it was broken up between HIIT and strength- challenging but I got through it! You are such an inspiration. Thank you !

I have very big muscular legs… i am trying to lose muscle mass … will low jacks help me do that ? or will it make them bigger … if not wat kind of exercise will make me lose muscle mass in my thighs?

Hi!
Still loving your website :) every time more and more.
I like the simplicity of your workouts, they are really easy to follow, but still hard and efficient.

Take care and have fun,
Victoria

Zuzana and Freddy you are the best!
With your workout I don’t have to go to the gym anymore:D
Please never stop putting on these amazing videos!
Lots of greets from Germany!:)

Love this work out! :)

Zuzana, I love your workouts, and lately you have really been stressing the importance of cooling down and stretching after a workout. I don’t have a problem with the stretching, but the overall cool down I have a problem with. I am just not sure what to do. Usually I just march in place for a few minutes then stretch, but I always feel like I need to do more. Could you do a cool down video to show what you do and how long it should take? The warm up video was really helpful for me and just would like your input with the cool down.

Thanks,
Rebecca

WEB SITE LOOKS AWESOME :)

Yipee!!! web-site is up and running!!!! :)

Looks great!!! Can’t wait to do the next workout!!

What is “buy me a cup of coffee” about?

I still cant see your old workouts..why?

Still working on it :)

love the new set up girl

Good thank you :D

what kind of coffee do you drink ?i like it strong, i drink community coffee it’s a french coffee some has chicory.

Just a way to show appreciation to Zuzana and Freddy….a little donation is worth it to keep this site up and running….worth every penny!

what kind of coffee do you drink? and where is all the old workouts? and what date was the last one done on. thanks appreciate all you do. got my gym boss today. i am ready!!!

Yes thanks for your support!!!

just did the work out,it was good.keep up

70 77 70 60 70 60 69 70
30 30 29 30 30 31 32 33
57 57 55 55 58 58 59 64
Thanks for pushing us
Bohdana

Can’t wait to go home and try this… You are the best!!!!

Hi John,
I am going to start a “Production Blog” subcategory on here soon because I get a lot of emails from people asking about how we produce our content and what equipment we use etc. Stay tuned!

LOVE the website!!!!!!

K.G.

thank you for the workout. there are so many great aspects about your workouts that I dont find with anything else. I always look forward to your workouts and I’m never bored or overwhelmed. at one point I felt like my ab muscles were on fire, but working out with you helped me to keep going.

thanks again.:)

Wow! This has to be one of the harder ones! I was really sweating this time and you made me push when I wanted to give up :) thank you!

I’m right there with you Janet. I was starting to struggle with the Scissors and couldn’t do the last two rounds of them. I was able to do a few of the last exercise but I was starting to get nauseous and shaky. I won’t be doing this for a second time in one day but I’m sure motivated to try these set again and get to the last one too!

Hi Zuzana! Loved this workout! It was so great! I feel so good! Too bad it’s almost bedtime here in Penticton! I didn’t know you were just in Vancouver! But glad to see you’ve found a place! I completed this workout, but I’m a beginner so I know I wasn’t doing some of the HIIT’s right… I’m not gonna post my reps yet! Cant wait to do more workouts!

This one is one of my favorite Workouts. I love the cardio. the sequenzes are so short, it makes me wannt to push at the absolute maximum possible. eventhought the whole workout takes me more than 20 minutes, time passes by so quickly. thank you for this. did it today the second time and could see an improvement with every singel round!

This one is one of my favorite Workouts. I love the cardio. the sequenzes are so short, it makes me wannt to push at the absolute maximum possible. eventhought the whole workout takes me more than 20 minutes, time passes by so quickly. thank you for this. did it today the second time and could see an improvement with every singel round!

Thanks Zuzana. I have done this workout 3 times now and I love it. I am going to jamaica in January and I am getting bikini ready!!!

Thanks Zuzana. I have done this workout 3 times now and I love it. I am going to jamaica in January and I am getting bikini ready!!!

Sing it with me now!

Oh Zuzana, Oh don’t you cry for me!
Cuz I did the Bang Bang Work out,
and I did did it with a bum knee!
I am sweating on my keyboard,
as I type this song to thee,
Oh, Zuzana, Oh, Don’t you cry for me,
Cuz I live at Bolton Valley,
and thanks to you I SKI!!!

Really, I just skied 3 days straight and I am not even really sore. I attribute that to Bodyrock!
I would normally be devistated, but my core is holding up strong.
Thanks again!

I miss the real time videos and keep going back to them, I miss working out with you!
Can you make some more for me? Pretty Please!
Jack from VT USA

My score:
High Knees: 74-71-68-60-71-71-70-65
Low Jacks: 25-25-22-22-25-20-25-27
Scissors: 52-57-45-50-62-54-42-57

Starting the new year lifestyle early. Just finished this amazing routine! My first completed workout from your series, thanks to the pre-workout coffee… :) Its amazing how much more you can pump out in the last round. Results are:
Cardio 1 (high knees) 72,68,68,66,60,70,72
Cardio 2 (low star jumps) 24,24,24,24,24,24,24,27
Cardio 3 (scissors) 46,46,50,57,53,51,54,57

damn, i hadn’t watched the video and based on the instructional pics did Jump Lunges instead of Scissors jupms! )))) that was painful but worth it ;)

Did it today :)
I was almost 100% sure I didn’t do this one in the past, cause I have no old score from it, but as I was walking through it, it felt very familiar to me, especially last part… I am not really sure now :D
Part 1 – Highknees: 72-72-69-69-70-68-70-10
Part 2 – time 3:50 (abs killer)
Part 3 – Low Jacks: 21-22-23-23-25-23-23-23
Part 4 – time 3:19 (did 10 at a time)
Part 5 – Scissors: 46-47-49-50-49-51-49-49
Part 6 – time 4:10 (butt killer, did 10 at a time)

Done for today! :)))

Decided to do this older workout today (May 11 2011)… wanted to workout with Zuzana (real time), and push myself more! So…… cool, now it’s over, and it went very well, I enjoyed it a lot. (Now, my keyboard is getting wet with my sweat, haha!)
My scores:
high knees: 65 63 61 61 62 59 61 61
30 reps of leg lift / star crunch/ butt lift: 2:53 minutes
low jacks: 24 23 22 22 24 25 24 25
25 reps (on each side) of side plank lift: 1:50 minute
scissors: 41 43 46 49 49 49 50 50
25 reps (on each side) of one-leg bridge/ leg lift/ toe touch: 3:59 minutes
Have a great day Bodyrockers!

I did this workout this morning! What a rush! I feel myself getting better at everything! yee haaaww!!

I did this workout this morning! What a rush! I feel myself getting better at everything! yee haaaww!!

hi
I decided to do this one today!
high knees – 64, 64, 62, 60, 58, 60, 60, 60
low jacks – 23, 24, 24, 23, 20, 23, 23, 23
scissors – 44, 40, 38, 45, 45, 40, 39, 42
nice & sweaty!

I did this one also today! :) This was awesome! ♥ 

My scores: 

High Knees: 68-52-55-53-50-54-56-53 
Leg Lift, Star Crunch, & But Lift: 3:22 min 
Low Jack: 34-37-38-38-37-36-38-38 
Side Plank Lift: 3:26 min 
Scissors: 43-50-50-53-52-50-50-52 
One Leg Bridge, Leg Lift, & Toe Touch: 4:04 min 

I did this one after almost 2 weeks of rather slacking behind and gosh does it feel great to be sweating again. :)
High knees: 62, 61, 59, 61, 63, 63, 62, 64
Leg lift, star crunch, butt lift: 3:47 (though had to modify leg lifts after 10 reps)
Low jacks: 22, 24, 24, 24, 26, 25, 27, 27
Side plank lifts: 2:05
Scissors: 46, 48, 48, 48, 50, 50, 51, 51, 
One leg bridge, leg lift, toe touch: 3:30

plus 10 minutes interval skipping 20/10. I’m so happy and energized!

<3 <3 <3 This one!!!

High Knees – 63, 63, 59, 59, 53, 54, 50, 43
Leg Lift, Star Crunch, Butt Lift – 6:00 (my abs hurt so bad after 10 of them!)
Low Jacks – 23, 24, 23, 18, 18, 15, 17, 22 (I had to stretch which is why I only did 15 one round!)
Modified Side Plank Lift – 3:27 (I had my knee on the ground)
Scissors – 42, 42, 30, 40, 28, 29, 30, 39
Bridge, One Leg Lift, Toe Touch – 5:52

I think this is one of my favorite workouts so far. I really like doing the real time ones! I push myself so much harder with them! 

D’oh! I didn’t time myself on the strength training parts :(

High Knees: 47, 53, 40, 50, (rest), 52, 53, 55, 52

Low Jacks: 20, 19, 18, 15, (rest), 22, 21, 20, 20

Scissors: 38, 33, 39, 39, (rest), 41, 40,41, 41

♥

D’oh! I didn’t time myself on the strength training parts :(

High Knees: 47, 53, 40, 50, (rest), 52, 53, 55, 52

Low Jacks: 20, 19, 18, 15, (rest), 22, 21, 20, 20

Scissors: 38, 33, 39, 39, (rest), 41, 40,41, 41

♥

My scores =)

High Knees: 63, 67, 64, 64, 63, 63, 62, 63

Leg Lift, Star Crunch and Butt Lift: 4:13

Low Jacks: 57, 57, 57, 50, 53, 57, 54, 57

Side Plank Lifts: 4:10

Scissors: 50, 50, 47, 50, 49, 49, 48, 50

Oh forgot one.

One Leg Bridge, Leg Lift, Toe Touch: 5:24

My score today for this one was :
High knees : 95.88.83.87.85.94.100.98
30 leg lift star crunch butt lift : 1.53 min
jumping jacks : 34.35.35.35.36.36.35.38 (I count spread feet as 1 rep)
25×2 side plank lift : 1.30 min
Scicssors : 55.59.60.61.61.61.60.64
25×2 leg bridge leg lift toe touch : 1.30 min (I forget to do leg lift !)

Very good cardio training !

My score today for this one was :
High knees : 95.88.83.87.85.94.100.98
30 leg lift star crunch butt lift : 1.53 min
jumping jacks : 34.35.35.35.36.36.35.38 (I count spread feet as 1 rep)
25×2 side plank lift : 1.30 min
Scicssors : 55.59.60.61.61.61.60.64
25×2 leg bridge leg lift toe touch : 1.30 min (I forget to do leg lift !)

Very good cardio training !

Loved it! Not as intimidating as it looked!

My workout of the day:

High knees: 62, 60, 53, 49, 58, 58, 57, 58
Leg lift, star crunch, butt lift: 3:42
Low jacks: 44, 45, 46, 45, 43, 43, 43, 47
Side plank lift: 2:24
Scissors: 50, 48, 40, 45, 50, 46, 48, 50
Bridge, lift, touch: 3:38

done!
1. hi knee 46/44/53/53/39/52/50/52
2. leg lift, star crunch, butt lift: 2:23 mins
3. low jack: 20/21/21/19/21/22/21/21
4. side plank lift (L&R): 1:35 mins total
5. Scissors: 39/43/38/34/35/35/40/45
6. 1 leg bridge, leg lift, toe touch (L&R): 3:12 mins total

done!
1. hi knee 46/44/53/53/39/52/50/52
2. leg lift, star crunch, butt lift: 2:23 mins
3. low jack: 20/21/21/19/21/22/21/21
4. side plank lift (L&R): 1:35 mins total
5. Scissors: 39/43/38/34/35/35/40/45
6. 1 leg bridge, leg lift, toe touch (L&R): 3:12 mins total

Can’t wait to try this tomorrow. Have a feeling it’ll be just what I needed…